2/17/15 Tuesday
Performance
- Every 3 minutes, for 18 minutes (6 sets): (you will have the 3min to complete the prescribed work load)
Minutes 0-3 & 9-12: Rope Climb Technique Work – no more than 4 ascents
*If you don’t have a strict pull-up yet, focus on 8-10 pull-up progressions
Minutes 3-6 & 12-15: Free standing Handstand work
*Use partner assists to learn balance points and accumulate time upside down
Minutes 6-9 & 15-18: Roll to Candlestick x 8-12 reps
- Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups or L-Seated DB Press
1 Minute of Strict Pull-Ups/eccentrics/ring rows
Rest 3 minutes
Competition
Wod will be posted at gym